Picture your favourite goalkeeper flying through the air, tipping the ball away from the top corner of the goal, and over the bar. The instant reaction from the crowd is hands on heads, a unanimous groan (a slightly quieter cheer from the GK Union), and a chorus of “how did they save that?!”.
We often take for granted the physical ability on display in such moments. For the human body to react in milliseconds, and then launch its whole weight into the air to make a save is an incredible feat.
But how do they do it? How do these goalkeeper develop this ability? Are they born with a flying gene, an absence of fear, or is it purely down to training?
As always, it is a combination of factors. But ask Goalkeepers, and one phrase will be constantly repeated; Plyometric Training.
What is Plyometric Training?
To start with, we have an equation. Power = [(Force x Distance) / Time]
More simply; Power = Speed + Strength.
For an athlete to be explosive - like a Goalkeeper - they need to demonstrate both speed and strength simultaneously.
Plyometric Training improves an athlete’s power by using the stretch and contraction sequences of muscles to exert maximum force in short periods of time. In other words, it uses quick, powerful movements through explosive and reactive exercises, such as jumping, hopping, skipping or sprinting.
Why do Goalkeeper’s need Plyometric Training?
Goalkeepers are unique athletes, completely different to outfield footballers. During a 90 minute match, they may be walking for a total of 85 minutes, but the remaining 5 are spent sprinting, jumping, diving - all of which are powerful, high intensity and anaerobic actions.
They must be extremely powerful, able to leap into the air within a moment. Therefore Plyometric Training is a perfect way to help develop the combined strength and speed needed to be a power athlete.
How did I discover Plyometric Training?
My first experience of Plyometric Training came when I was a student athlete at Loughborough University. I was fortunate to train alongside many elite athletes, and learn from world-class coaches, one of which was Fuzz Caan, British Athletics High Jump Coach.
He described Goalkeepers as a “combination of rugby players and high jumpers” due to the unique physical attributes that they must display, and allowed me to observe the training that he undertook with his High Jump training group.
Watching these elite athletes spring off the floor during technical drills, or leap over a bar 2m off the ground, opened my eyes to the importance and effectiveness of Plyometric Training for improving jump height, spring, speed and overall athleticism.
Fuzz also taught me various Plyometric Drills which I could add to my own training - drills which seemed simple, but which resulted in improvements on the pitch after only a few weeks of use.
How did Plyometric Training help my Goalkeeping?
After only a few weeks of plyometric training, I started to see a real difference in my physical ability.
My sprint speed had improved - I was able to reach balls over the backline before the onrushing striker.
My physical reaction speed was much quicker - whereas before I would often feel that it took too long for my body to react when making save, I now was able to move my feet or dive as soon as my mind told me to.
I could jump higher - as a smaller goalkeeper (1.83m) I would often struggle to take crosses against bigger attackers, but now I was able to jump much higher than them, allowing me to catch or punch the ball well above their heads.
All these elements of my game benefitted from my all round training, but there is no doubt as to the role that Plyometric Training played in these improvements.
What are the best Plyometric Drills for Goalkeepers?
There are many different Plyometric Drills which can help Goalkeepers to improve their power. Three examples are:
Pogo Jumps - with feet close together, jump into the air. Once you land, immediately jump again, using very little flexion at the knee, and dorsal flexion of the feet, mimicking a pogo stick.
Counter-Movement Jumps - start with feet shoulder width apart, and hands on hips. Begin to squat down, and once you reach a middle depth squat, explode up and jump as high as possible.
Sprinting - one of the best plyometric exercises. Go from stationary to a full sprint, over a short distance (10-20m) with as short reaction time as possible.
All of these exercises are demonstrated and explained in this video:
The Goalkeeper Plyometrics Programme
As a result of my training with Fuzz, and the benefits that Plyometric Training brought to my game, I wanted to create a full plyometric training programme specifically for Goalkeepers, to help others improve their performance on the pitch. And as a result, The Goalkeeper Plyometrics Programme was born.
Consisting of 16 unique training sessions - planned across an 8-week period - The Goalkeeper Plyometrics Programme enables Goalkeepers to improve their jump height and speed, as well as forming the knowledge base for further plyometric training and athletic improvement for the rest of their careers.
Fully adaptable to your current training programme, the Programme also includes an Exercise List and a Programme Video, which both explain and demonstrate every single drill, like the ones mentioned above. The only additional equipment needed is a skipping rope, and 4 cones, meaning you can complete the sessions anywhere, anytime.
Already used by thousands of Goalkeepers worldwide, The Goalkeeper Plyometrics Programme has proved to be invaluable, and helped many GKs to tap into the magic of Plyometric Training!
I owe a lot to Plyometric Training and the knowledge that I gained from training with Fuzz. I only hope that you can see the same benefits as me by adding Plyometric Training into your own Goalkeeping routine!
Do you have a goalkeeping topic that you would like us to cover next? Let us know at info@conorokeefe.co.uk !
コメント